How to sleep well: 8 tips to learn how to sleep well and wake up great.
We do not sleep to sleep, we sleep to be able to act.
ProverbSleep well it is a problem for many: if you rest badly during the night, you will wake up tired and you will not be productive during the day, so enjoying a profitable night from the point of view of rest becomes essential to be able to act effectively during the day.
Unless you suffer from real sleep disorders, in this case it is better to make a specialist visit, sleeping well is possible with a few small tricks and establishing some simple good habits.
Statistics tell us that the most disturbed night and in which you have the most difficulty sleep well it is the one between Sunday and Monday, which causes the typical Monday morning attitude.
If you can sleep well this night, you shouldn't have any major problems on the other days.
Productivity aside, it is really a pleasure to be able to let yourself slide towards a deep and restful sleep, so as to be roaring the next morning.
If you too want to experience this pleasant sensation, try following these tips to be able to sleep well.
How to sleep well at night: 8 practical tips
# 1 Get regular exercise
Exercise improves quality e depth of sleep, in addition to making you benefit from countless other benefits, the important thing is not to overdo it: avoid heavy efforts before bedtime which instead have the opposite effect on your body.
I put general physical exercise very often in my rankings because it returns a remarkable well-being throughout the day as well as allowing you to sleep well.
Doing physical activity does not necessarily mean joining the gym, but inserting a simple movement routine: a bike ride, a walk in the park, a game with friends or the practice of your favorite sport, with this habit, sleeping well will be a real thing. stroll.
Exercise will quickly improve the quality of your rest and in the long run it will be your main ally for great sleep until the morning.
# 2 Always wake up at the same time
Our body has a internal clock that adapts to the activities we carry out regularly, including sleep, so to sleep well try to always wake up at the same time, yes, even on weekends.
Keep in mind that after a certain number of hours you will no longer benefit from the additional sleep, so get up and use your time.
If you feel sleepy at other times of the day, take a nap.
The afternoon nap is a hotly debated topic: according to some it is essential for sleep well at night, for others it is even harmful.
If you feel good without nap you can easily go on like this, vice versa if you feel good doing it there is no reason to stop.
Also pay attention to your body, observe the times when you naturally doze off and the times when you wake up spontaneously without using the alarm clock.
If possible, embrace yours natural time.
# 3 Sleep at the right temperature
The body rests properly at temperatures no higher than 18 ° and no lower than 15 ° in a clean and fresh environment, therefore often changes the air in your bedroom and avoid too high temperatures which, especially in summer, do not favor a restful sleep.
If 18 ° seems few to you, know that there are studies that show that this is the ideal temperature for a good sleep and to keep the body healthy.
According to some, sleeping in a cold room would bring other benefits, including helping to fight metabolic problems and an increased release of melatonin.
If you live in a very humid place, consider purchasing a dehumidifier, it could greatly improve the overall quality of your rest and help you sleep well.
# 4 Use the bedroom only for sleep
Using the bedroom only to rest, the brain will get used to it to the idea and when you are in bed it will automatically set itself up for sleep.
Of course it is normal to have daytime objects and furniture in the bedroom that you cannot move, just avoid using the bed to do something else and use it exclusively for sleeping.
This way your mind will associate the bed with rest and it will be easier fall asleep immediately.
This trick is not only usable for sleep well, but for all activities that require a specific place to be carried out.
For example, if you associate your laptop with the game, you will feel the urge to play when you have to use it to work.
If you have already tested this feeling, it will be easier for you to understand this process and use this ploy to sleep well.
# 5 How to sleep well by meditating
Regular meditation for at least 10 minutes a day produces a long list of benefits throughout the day and is also a great help in sleeping well.
Meditation also promotes stillness of the mind and helps you disconnect from the thoughts that make your sleep restless.
If you want to sleep well, insert a little meditation routine, don't worry, you don't have to cross your legs under a waterfall, just sit comfortably and relax your mind.
sleep well through this practice, you will have to have the constancy to meditate with a certain frequency, try for a couple of weeks, once you have verified the benefits, you will hardly go back.
# 6 Dark is your friend
Darkness is a determining factor in falling asleep and for sleep well.
Remove all light sources, especially unnatural and direct ones such as smartphones, tablets, PCs and televisions.
In particular, avoid the latter until two hours before going to bed, you will see what a difference.
It also shields all sources of light, even small ones, to do so by turning off the switches of the electrical sockets which, in addition to consuming, can disturb your sleep and keep you from sleeping well.
# 7 Relax your muscles and mind this way
To sleep well, it is important to let bad thoughts flow out of your mind, not to confine them, instead think about the positive things that have happened to you during the day, unplug from work and let yourself be lulled by a positive thought.
Focus on all the good things you have done this day and don't dwell on gnawing at the bad things.
Use the time before falling asleep for celebrate the positive things that happened to you.
Also remember to relax all the muscles in your body, especially try to relax the facial musculature, but don't forget the torso and the joints, let yourself slide smoothly towards rest.
gradually relax do the quietest activities in the evening, so that your body is ready before you go to bed.
If it helps, create a relaxing routine before you fall asleep, such as reading, meditating, or listening to music.
# 8 How to sleep well by eating healthy
Proper nutrition, in addition to affecting your health and your body in general, also promotes a good, restful sleep.
Do not miss your diet with large doses of vegetables and fruits in season, and avoid junk foods.
Eating properly and staying lighter at dinner is a long-term strategy to sleep well and rest properly.
Try not to overload your body by eating too much in the evening, better to go to bed lighter than too heavy.
How to sleep well with the two alarms technique
The two alarms technique is very useful to better regulate our day and to install an effective method.
The idea is to set two alarms, one in the morning and one in the evening.
The morning alarm works like a normal alarm, set it to the time you need to get up for work or to go to school.
The second alarm clock must be set in the evening and you will need it to give you the input for get to bed and rest.
If you need to wake up at 7.00 in the morning and want to sleep 8 hours, set your evening alarm for 11.00.
If you have extra chores to do, housework, or a project you're working on, set your evening alarm earlier so you can wake up early the next morning.
In fact, the early morning hours after waking up are infinitely more profitable than the evening hours when we are tired at the end of the day.
With this technique to sleep well you can always have the hours of sleep that you consider essential and you will create a routine, which once assimilated, will allow you to rest well.
Practical tips for sleeping well
- Choose a good quality mattress
- Use a pillow of the right height
- Take a bath before going to bed, it promotes sleep
- Don't overdo the coffee
- In the evening use soft lights
- Listen to relaxing music
- Write down the things that are bothering you to get them out of your mind
- Begin to relax before bedtime
- Do the most relaxing activities in the evening
- Avoid exciting drinks like tea
- Whenever possible, embrace your natural hours
Sleeping well is a natural condition that you will benefit from all your life, you will be better with yourself and with others and consequently you will have a pleasant awakening and relaxed.
Sleep accompanies us for about a third of the day, which on balance is a good portion of life, so it is an excellent choice to try to improve rest to sleep well and wake up great.
